Plank on Elbows and Toes

Plank on Elbows and Toes

credit to


The plank exercise ranked number 10 in the ACE study and is a great way to build endurance in both the abs and back, as well as stabilizer muscles. To do it right: 1. Lie face down on mat resting on the forearms, palms flat on the floor. 2. Push off the floor, raising up onto toes and resting on the elbows. 3. Keep your back flat, in a straight line from head to heels. 4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air. 5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.


Reverse Crunch

Reverse Crunch credit to :
Reverse Crunch

Reverse Crunch

It may seem like the reverse crunch is for the lower abs but, remember, the rectus abdominis is one long muscle, so you can't separate upper from lower. To do this move right: 1. Lie on the floor and place hands on the floor or behind the head. 2. Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed. 3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling. 4. Lower and repeat for 12-16 reps. 5. It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.


Vertical Leg Crunch

Vertical Leg Crunch

credit to
Vertical Leg Crunch

Vertical Leg Crunch

The vertical leg crunch is another effective move for the rectus abdominis and the obliques. To do it right: 1. Lie face up on the floor and extend the legs straight up with knees crossed. 2. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet. 3. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement. 4. Lower and repeat for 12-16 reps.


Top 10 Most Effective Ab Exercises

Top 10 Most Effective Ab Exercises

By ,

credit to : Guide

Bicycle Exercise

Bicycle Exercise for Abs

Bicycle Exercise for Abs

Want to know the most effective ab exercises? The following ab exercises are the results of the American Council on Exercise's study to determine the most effective ab exercises. While ab exercises won't spot reduce fat from the belly, strong abs are important for keeping your body healthy and protecting your spine. For more about flat abs, visit my Abs Page for articles, workouts, FAQs and more.

The Bicycle exercise is the best move to target the rectus abdominis (i.e., the 'six pack') and the obliques (the waist), according to a study done by the American Council on Exercise. To do this exercise correctly:

1. Lie face up on the floor and lace your fingers behind your head. 2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck. 3. Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee. 4. Switch sides, bringing the right elbow towards the left knee. 5. Continue alternating sides in a 'pedaling' motion for 12-16 reps.


Bagaimana saya hilangkan 322 pound (160kg!) dlm masa 4 tahun..

credit to :

From Algarvi, Guest

Shameful ! my weight is 3 times higher than normal/

126 LBS !!!

How much weight I lost:

For nearly five years I weighed 448 lbs. Now I weigh 126 lbs. In total, I lost 322 lbs in four years.

What motivated me to lose weight:

I'm mother of the four. I knew I needed to be a healthy mom and wife. My kids and my hubby were my motivation.

How I lost weight:

I felt like food was the only thing in my life that I could control. I started out with small goals, such as “walk three miles a week” or “drink 64 ounces of water.” Gradually, I was able to build myself up to bigger, more important ones. To stay motivated, I would reward myself for achieving even the smallest goals, including completing home-video workouts in my living room (where I exercised because I was too embarrassed to show my giant body at the local gym).

Tips and Tricks:

  • I then turned to overhauling my diet, focusing on vegetables, lean proteins and egg whites. My list of banned items included bread, pasta, and canned or prepackaged foods. I gave up that control over food and used food to live – it changed my entire concept of food.


Saturday Early Morning Walk/Run

Salam to all my friends.. Saturday and Sunday... that the only time for us to do some exercise and doing it peacefully... So last saturday we manage to do early morning walk/run.. the weather best! baru pas hujan.. tapi sebab time constrain.. abg 8.30am ada kelas so we buat one lap jerk.. takper as begineer memang tak bleh push sangat...siapkan minyak urut! coz dah berbulan tak exercise semenjak puasa and raya! hahaha As long as its konsisten.. eat kalori and burning the kalori 2.. its great enough!


Makin tua makin bertambah berat bdn

Credit to Aging is a natural process that we can't control...or can we? While studies show that most folks gain about a pound of fat and lose up to 1/2 pound of muscle each year (starting in their 30's), it doesn't have to be that way. Most of us will never see the bodies we once had at 20, but avoiding middle-age spread is easy with healthy eating and exercise habits.

Why We Gain Weight As We Age Most people think that gaining weight and getting older go hand in hand. Recent studies tell us that's just not true. That means, unfortunately, the jig is up and you now have no excuse for being overweight (the exception being those with medical conditions, etc.). Here are the major reasons for putting on the pounds:

  • Being less active
  • Not maintaining muscle through strength training
  • Eating more calories, even as metabolism slows down
  • Gradual loss of body cells which leads to burning fewer calories while at rest

To sum up, while there are some elements we can't control, most of the weight gain that comes with aging can be avoided. Did you get that? WEIGHT GAIN IS NOT INEVITABLE AS WE AGE.

What You Can Do The main reason for muscle loss (which lowers metabolism) is that it's fun to sit around and watch TV and play on the computer. If we spend too much time doing that when we're younger, it's that much harder to STOP doing that when we get older. It follows that being active (and lifting weights) will help preserve your muscle and increase your bone density while maintaining a higher metabolism. To avoid weight gain or to lose some extra padding, I'm afraid your sitting-around days are over. Not only will you have to stand up, but you'll also have to do the following:

  • Exercise regularly. Squeeze in at least 30 minutes of activity every day and include structured workouts such as walking, running, swimming, etc. at least 3 days a week.
  • Lift weights. To get started, go to the Beginner's Corner and get educated about what a complete program looks like. For ideas on workouts, visit Workout Central. You'll want to lift weights 2-3 times a week, but you only need 20 or so minutes.
  • Eat healthy. Try eating 5-6 small meals every 3-4 hours to boost metabolism and keep you satisfied. Don't starve yourself, but recognize that your body will need less calories as you get older.
  • Be realistic. As you get older, it will take longer to lose weight, so don't expect a Britney Spears body overnight (or ever...unless you already ARE Britney Spears). Give yourself time and try to set reasonable goals of improved health and strength.
If you find it hard to start or stick with an exercise program, motivate yourself by remembering what you do for your health when you exercise: you feel better, you look better, you reduce your chances of heart disease and diabetes and, best of all, you're doing what your body was meant for: moving around.


Malakoff 12km & 6km, Kuala Lumpur on the 20th December 2009!

Kuala Lumpur Race Information PDF Print E-mail

1)DATE:20 December 2009 (Sunday)
2) VENUE: Start/Finish – Bukit Kiara Equestrian & Country Resort
3) TIME:7.00 am for the 12km and 7.15am for the 6km
4) ORGANIZERS: Pacesetters Athletic Club, Malaysia
AMen's Open (12km) 16 and above 1 hour, 35 minutes 7.00am
B Men's Veteran (12km)40 to 50 1 hour, 45 minutes7.00am
C Men's Senior Veteran (12km)51 and above 1 hour, 55 minutes7.00am
D Women's Open (12km)16 and above 1 hour, 55 minutes7.00am
E Women's Veteran (12km)35 to 45 2 hours, 5 minutes 7.00am
F Women's Senior Veteran (12km) 46 and above 2 hours, 15 minutes7.00am
G Men's 6km 16 and above 45 minutes 7.15am
H Women's 6km16 and above 55 minutes 7.15am
J Men's Junior 6km 13 to 15 55 minutes 7.15am
K Women's Junior 6km 13 to 15 55 minutes 7.15am

6) AGE QUALIFICATION:Taken as at 20 December 2009

Forms are available from (a) Pacesetters office, 37, Block C, Lorong Jugra, Taman Sri Lempah, 3 ½ Miles Old Klang Road. 58100 Kuala Lumpur. Tel: 603-7981 5895, Fax: 603-7981 3625, Email: e-mail address is being protected from spambots. You need JavaScript enabled to view it This e-mail address is being protected from spambots. You need JavaScript enabled to view it (b) From the Pacesetters’ counter at key public races in the run up to this event. (c) ONLINE ENTRY FORM from the Event website:

8) ENTRY FEES 12km Run:RM40 for the public and RM30 for Pacesetters members with valid membership expiring December 2009 or later.
9) ENTRY FEES 6km Run:Men‘s & Women’s 6km RM15 for the public & Pacesetters members; Junior category RM10 for the public & Pacesetters members.
10) ENTRIES: PACM shall carry out on-site registration from its counter in key public races leading to this event. In addition, registration can be made in person or by mail at the address in (7)(a) or (7)(b).
11) RUNNERS’ SAFETY: The organiser shall not be liable for any damages whatsoever, resulting from injury, whether fatal or otherwise, of any participants or for damages to or loss of such person’s property.
12)CLOSING DATE & MAXIMUM ENTRIES 12km Run :6 December 2009 or 1,500 entries whichever comes first.
13) CLOSING DATE & MAXIMUM ENTRIES 6km Run:6 December 2009* or 1,300 entries* for 6km & 200 entries* for Junior category. *whichever comes first.
14) PRIZES & MEDALS 12km Run:

Prizes in the form of product vouchers shall be given to the top 5 finishers in each category; to the value of RM1,000 (first), RM800 (second), RM600 (third), RM400 (fourth) and RM200 (fifth). In addition, trophies are awarded to the top 5 finishers in each category and finisher’s medal for all finishers within the qualifying time specified.

15) PRIZES 6km Run: Prizes in the form of product vouchers shall be given to the top 3 finishers in each category; to the value of RM200 (first), RM100 (second) and RM50 (third). In addition, medals are awarded to the top 3 finishers in each category.
16) CERTIFICATES 12km Run:Certificates will be issued and sent by mail. Each certificate will have details of the runners’ time, position in his/her category, position in his/her gender and position in the overall race.
17) CERTIFICATES 6km Run: Certificates will be issued to all finishers immediately upon completing the event within the qualifying time specified.
18) WINNERS AGE VERIFICATION: All top winners in each category will be checked for age qualification. Please produce your identity card or other valid documents within 15 minutes upon finishing your run.
19) END OF COMPETITION:The run is officially over 2 hours 15 minutes for the 12km run and 55minutes for the 6km run, after the starting time.
20) BREAKFAST: A light breakfast will be served to all participants from 7.30am to 9.30am.
21) COLLECTION OF VEST, BIBS. PINS, ETC: Pacesetters members registered via their Group Leaders will have their items distributed to them via their Group Leaders. Members of the public shall collect their items from the PACM Committee at the Kiwi Xpress Bistro Garden, 44 Jalan 28/70A, Desa Sri Hartamas, 50480 KL. (Tel: 03-23303326) on 19th December 2009 (Saturday) from 11.00am to 5.00pm. Please note that bibs will not be issued on the event day.
22) DRINK STATIONS: There will be 3 drink stations on the 12km run route at approximately every 5kms and 1 drink station on the 6km run route.
23) TIMING CHIP - for 12km Run only:A refundable RM10 deposit for the timing chip is required upon collecting the race kit.

Running for Beginners Get Started the Right Way

Running for Beginners
Get Started the Right Way

Running isn't for everyone, but it's one of the best exercises you can do for your heart, your body and to burn extra calories. It's also one of the more accessible activities - all you really need is a good pair of shoes and a place to fancy equipment, special skills. But, even though it's accessible, it isn't always easy starting a running program. It takes time to build up the endurance to run for even a short period of time, even if you've been walking, cycling or doing other activities. Don't give up! There's a way to become a runner without killing yourself if you're patient and follow these easy steps. Before you get started, visit your doctor and get the okay to start a running program.

Step One: Get Geared Up

The Shoes

The most important piece of equipment you'll need is a quality pair of running shoes. Your best bet is to visit a specialty running store. If you have an old pair of running or walking shoes, take them with you. The sales folks in running stores are experts and can often look at the wear pattern on your old shoes to help them pick the right shoe for you. Wear or bring the socks you plan on wearing while you run and test the shoes out by running or walking around the store. Plan on spending anywhere from $70 to $100 for a good pair of shoes. Our Running Guide has more tips for choosing running shoes. A great online resource is the Shoe Dog at Road Runner Sports.

The Clothes

What you wear when running comes down to comfort. A simple pair of shorts and a tee shirt will work fine. Most runners opt for running shorts, which generally have a split leg, built-in underwear and a nifty key pocket. It's a good idea to buy clothes that wick sweat away from the body such as CoolMax or Lycra. For quality running clothes, visit Road Runner Sports and browse away!

Step Two: Set Your Goals

First, figure out where you'll run. If you're going outside, try to find roads made of dirt or asphalt rather than concrete, which is hard on the body. Remember to wear reflective clothing when running at night and to run towards traffic so you don't get nailed by a car. If you go to a gym, the treadmill offers a cushy surface to run on while protecting you from the elements.

Second, realize you'll spend more time walking than running your first time out. Start with a brisk 10-minute walk and then alternate 30 seconds of running with one minute of walking about 3 days a week. Each week, increase the amount of time you run and decrease the amount of time you walk. Your pace should be comfortable so that you can hold a conversation. If you can't breathe, slow down! If you're following your program consistently (i.e., at least three days a week), you should be running continuously for 20 to 30 minutes by the fourth week. When you start out, you should be focused on time not intensity. Once you can run continuously for 30 minutes or so, you can start going faster.

Step Three: Dealing With...

Side stitches are fairly common when you start running. No one knows why they occur, but there are some things you can do to minimize them. One cause is running before you've completely digested a meal, which may cause stomach cramps. Wait 2 to 4 hours after a large meal before running. Side stitches can also be caused by weak stomach muscles. Your abs do a lot of work to keep your body in position while you're running. Doing consistent ab and lower back exercises will help strengthen your torso and reduce those stitches. If you get a side stitch while running, slow down to a walk and try holding your hands up in the air as you take deep breaths. Sometimes pressing into the cramp and massaging it can help, too. Our Sports Medicine Guide offers more tips for reducing side stitches.

Shin splints are another distressing side effect of running, particularly if you're a newbie or if you've increase your mileage or intensity. One way to avoid shin splints is to cross train with another activity like biking or swimming. If shin splints are a recurring problem, you'll want to make sure that your shoes are still providing support and that you stretch after your run (or after a warm up if your shins feel tight). Follow the RICE (rest, ice, compression, elevation) method of treatment immediately after your run and reduce your mileage and/or running surface if it's a chronic problem. More on shin splints.

Running is a great way to get in shape, burn lots of calories, make your heart healthy and increase bone density. Be consistent and you'll be training for your first race in no time!


Sunday Shining Walk..

Salam to all.. last sunday a non-productive day... kul 9.00 am masa abgnyer nak p kelas minta tolong drop me at seksyen 7 park...
panas tul.. sib baik angin sejuk agi...
trek pun dah kering...
orang pun dah tak ramai... balik la sendiri... singgah kat kedai jap.. then balik.. nowadays kalu nampak orang berjalan kat bahu jalan mesti macam pelik...dah sumer orang nak keter.. kiter berjalan plak..hehe


Rising sugar intake causing more deaths

  • EXCESSIVE sweetness may lead to a bitter end – diabetes, a disease that is causing more deaths a year than breast cancer and AIDS combined.
  • And two out three people with diabetes eventually die from heart disease or stroke.
  • The International Diabetes Federation (IDF) estimates that some 285 million people worldwide will live with diabetes next year.
  • They include 1.84 million Malaysians, aged from 20 to 79, or 6.8% of the population.
  • IDF also predicts that close to 24,000 Malaysians will die of the disease next year.
  • Malaysians are also getting diabetes at an earlier age while a third with diabetes are not aware they have the disease.
  • Malaysia ranks 17th highest out of 216 countries, with a comparative prevalence rate of 11.6%. The country with the highest rate is Nauru, with a third (30.9%) of its 8,800 population affected the disease.
  • In conjunction with World Diabetes Day yesterday, Malaysians should note that their favourite cup of teh tarik (350ml) contains about six teaspoonfuls of sugar. The recommended daily intake of sugar is 50gm or 10 teaspoonfuls


-Each year 7 million people develop diabetes!

-Every 10 seconds = 1 person dies from diabetes related causes = 2 develop diabetes

- 7 of 10 countries with the highest number of diabetes are in the developing country (malaysia rank num 17)

-In 1970's Malaysians only consumed 17 teaspoonfuls of sugar per person per day but it is UP TO 24 now!


What to do about it?

It is VITAL for people to CONTROL THEIR DIET,




Putrajaya World Diabetic Walk- 14 Nov 09

Salam to all.. mmm.. how to say ya?? dapat tahu bender ni last minit.. then on the day plak planning all berkecai!.. datang lewat giler kul 750am.. by that time orang dah habis pun anyhow, sebagai suatu perkara yg last minit, perlu diberikan credit kpd diri sendiri kerana pergi jugak walaupun lambat..huhu
sesampai dah ramai nak melepasi garisan penamat..
tuu... nampak dah... ramai gak orangg..tapi sebab putrajaya punya spacious.. nampak sikit..
ada gak la kabus or pollution??
nice green..
gerai2 yg all yaa..yang tak lari pun hentam ajer laa..
pandai dia nyer setting tempat.. nice with the gerbang di belakang..
pas dah tamat..sesi dudok2 sampai penyampaian adiah..
Dr Pakar Endocrinologist from Hospital Putrajaya as this event co-organized by them
the route map.. dah habis baru tengok...sedey betul tak terjoin...
sesi pemberian adiah.. this price goes to the famili who brought babies,yerla...komitmen nak bawak anak kecik ni bukannya senang.. total all ada 4 penerima.. tapi satu half way dah ilang.. so yg tinggal tiga..
lucky draw..
skali tengok ada dua orang!!nombor samer!!
last but not least..the VIP Dr Hassan from KKM yg diberi cenderahati oleh Pengarah H.Putajaya

Laporan Mingguan...week 1 n 2

week 2 kalori burned 2206! week 1 kalori burned 552 (ni baru belajar program ni..dan baru sampai seru..huhu)

Basic Total Body Strength- For Beginner

Basic Total Body Strength

The basic total body workout targets all the muscles in the body, including the hips, glutes, thighs, chest, back, shoulders, arms and abs. This workout is short and simple -- a great way for beginners to get started with strength training.

How To

  • Begin with a 5- to 10-minute warm-up of light cardio (walking in place, etc.)
  • Perform 1 set of each exercise (12 repetitions) using moderate weights.
  • To progress, add 1 to 2 reps each week (up to 16 reps); add sets and/or increase weight each week by about 5 to 10%.

For more challenge, try Total Body Strength 2 or Total Body Strength 3, which contain more difficult exercises.

Do this workout 1 to 3 non-consecutive days a week, taking at least one day of rest between workouts. For best weight loss results,combine this workout with regular cardio and a healthy, low-calorie diet. Click on pictures and links for more detailed instructions.

Ball Squats Place a ball on the wall behind you and lean against it, keeping feet about shoulder-width apart. Bend your knees and, keeping weight in the heels, lower into a squat, keeping the knees behind the toes. Repeat for 1 set of 12 reps; hold weights for added intensity, if desired.

Assisted Lunges assistedlunge2.jpg (30963 bytes) Using a chair or rail for balance, stand in split stance with feet about 3 feet apart . Keeping your torso straight, bend your knees and lower body toward the floor without allowing the front knee to bend over the toe (you should see the tip of your shoe). Push through the heel to come back up. Repeat for 12 reps, then switch sides.

Modified Pushups Get into pushup position with your hands a bit wider than your shoulders, and your knees on the floor. Keep your back flat. Lower into a pushup until the elbows are at 90-degree angles. Push back up and repeat for 1 set of 12 reps.

Dumbbell Rows For this back exercise, bend at the waist to about 45 degrees, keeping your back flat and holding medium-heavy weights in each hand. Squeeze the back as you bend the elbows, pulling them up toward the torso in a rowing motion. Lower and repeat for 1 set of 12 reps.

Overhead Presses Sit or stand, abs engaged, and hold weights just over the shoulders, keeping elbows bent like goal posts. Press the weights overhead, without arching the back, concentrating on the shoulders. Lower down until weights are at ear-level, and repeat for 1 set of 12 reps.
Bicep Curls biceplateral1.jpg (57132 bytes) Stand with your feet hip-width apart, holding medium-light dumbbells in front of your thighs, palms out. Bend your elbows and curl weights towards the shoulders. Lower and repeat for 1 set of 12 reps.
Tricep Extensions Lie on the floor and hold weights straight up overhead, palms facing in. Bend the elbows and lower the weights down until they're next to the ears. Straighten the arms, squeezing the triceps and repeat for 1 set of 12 reps.

Crunches on the Ball Lie down with the ball under the mid-upper back, keeping hands crossed or behind the head. Contract your abs to lift shoulders off the ball. Lower and repeat for 1 to 2 sets of 12 to 16 reps.

Back Extensions Oblique Crossover Crunch Lie on your back and cross your right foot over the left knee. Lift your shoulder blades off the floor and curl the left shoulder toward the right knee, contracting the right side of waist. Lower and repeat on the same side before switching sides.


No Weight Workout

No Weight Workout

This is a full body strength training workout focuses on all the muscles in the body and includes exercises that can be done with no equipment. This is a great option if you're traveling or if you're just getting started with strength training. Perform this workout 2 or 3 nonconsecutive days a week, making sure to warm up with 5 or 10 minutes of light cardio and end your workout with a stretch.

Precautions See your doctor before trying this workout if you have any injuries, illnesses or other conditions.

Equipment Needed None.

  • Perform 1 set of each exercise, one after the other, with brief rests between exercises
  • Complete 1 circuit for a shorter workout, 2-3 full circuits for a longer, more intense workout
  • Make the exercises more challenging by using only one limb at a time (e.g., one-legged squats), slowing down your repetitions (e.g., taking a full 10 seconds for each rep) and/or focusing on the muscles you're working
  • Modify the exercises as needed to fit your fitness level and goals
Walking Pushups Moving PushupMoving Pushup Begin in a pushup position with the left hand on a paper plate or band. Perform a pushup and, as you press up, walk the hands to the left until the right hand is on the paper plate. Continue pushups, alternating walking the hands to either side for a total of 10-12 reps (one rep includes walking to the right and left).
Chair Squat Chair Squat Stand in front of a chair and slowly squat until you're hovering just over it. Pulse halfway up for 8 counts, stand up and repeat for 12-16 reps.
Sliding Lunges Sliding Lunge Place a paper plate under the left foot and slide the left leg back as you bend the right knee into a lunge. The back leg should be straight or slightly bent. Slowly slide the left foot back to start, pushing into the plate and repeat for 16 reps before switching sides.
Front & Reverse Lunge front rear lungeFront Reverse LungeFront Reverse Lunge Step the left leg forward into a lunge. Push back to start, lifting the left knee to hip level. Take the left leg back into a reverse lunge and push off the toes to come back to start. Repeat for 12-16 reps and switch sides.
Bent-Over Squat With Leg Lift Bend over with hands behind the back, abs engaged. Take the left leg out to the side, toe on the floor and bend the right knee into a squat. Straighten the right leg as you lift the left leg a few inches off the floor. Keep the hip, knee and foot in alignment and facing the front of the room. Repeat for 10-12 reps and switch sides.
Dips Dips Sit on a chair or bench and balance on your arms, moving backside in front of the step with legs straight. Bend the elbows and lower down, keeping the shoulders down until elbows are at 90 degrees. Push back up and repeat for 16 reps.
Back Extensions Lie face down on a mat and place the hands behind the head. Contract the abs and keep them contracted throughout the exercise. Squeeze the back to lift the chest a few inches off the floor. Lower and repeat for 16 reps.
Pyramid Planks Begin in a plank position on the forearms (back straight, neck in neutral alignment). Press the hips up toward the ceiling while staying on the forearms (like an upside 'v') and gently press the heels to the floor. Hold briefly, then come back to your plank and push up onto the hands. Hold (back straight) for a few counts and then press back into a downward dog, stretching the heels to the floor and the chest gently through the arms. Come back into your plank, lower down to the elbows and repeat the entire series 3 times.
Planks with Knee Bends Begin in a plank position, on the hands and toes. Lift the left foot off the floor and bend the knee, pulling it in towards the chest. Your torso might bend a little as you bring the knee in. Cross the left foot over the right leg, hold briefly, then take left knee back to the chest. Bring the left foot back into your full plank and repeat on the other side. Repeat for 8 reps (1 rep includes a knee bend with both the right and left legs).